As you reach your 60s, it is crucial to adapt healthy habits in terms of food and exercise to keep up with the changes your body is undergoing. While there are various beneficial habits you can incorporate into your routine, there are also specific ones that can have negative effects on your body as you age. By consulting expert dietitians, we have gathered insights on eating habits to steer clear of in your 60s.
Not Eating Enough Prebiotics
Kara Landau, RD and founder of The Prebiotic Dietitian, emphasizes the significance of prebiotics in maintaining gut health and hormonal balance as you progress into your 60s. The decline in gut diversity with age can impact various aspects of health, including hormones related to satiety, weight management, and overall metabolic health. Including prebiotic-rich foods such as onions, garlic, cooked and cooled potatoes and rice, jicama, uncooked oats, legumes, lentils, cashews, and pistachios in your diet can promote the growth of diverse gut bacteria and yield lasting benefits.
Eating Too Many Sugary Foods
Another vital aspect to address in your diet as you age is the presence of sugar-rich foods. While it may seem straightforward to limit the intake of sugary foods, sugar can often be present in unexpected sources such as ready-made sauces, dressings, and sweetened packaged breads. Landau advises scrutinizing ingredient lists before purchasing items and avoiding products where sugar features prominently among the initial ingredients. By being mindful of hidden sugars in your diet, you can make informed choices to support your health in your 60s.
Not Getting Enough Heart-Protective Omega 3’s or Plant Sterols in Your Diet
“Instead of only focusing on what to take out of the diet, it is important to think about nutrients that the body needs in order to keep various organs functioning optimally,” says Landau. “As hormone levels change that may have once offered cardio-protective effects, it is important to consciously incorporate more omega 3 healthy fatty acids; and for those that may see their cholesterol levels slowly increasing, to find foods with added plant sterols. Wild caught oily fish, algae based foods, and to a lesser degree, plant based hemp seeds, walnuts and flax seeds can all offer omega-3s, together with fortified products that have either added omega-3s or plant sterols, to further support healthy cholesterol levels as time goes on.”
Not Eating Enough Protein
Getting enough protein in your diet is important at any age because it “can help maintain muscle mass, strength, bone health, and is one of the best ways to help with your weight loss efforts,” says Courtney D’Angelo, MS, RD, author at GoWellness.
However, protein becomes even more crucial for your well-being as you age. “Those over the age of 60 are more at risk for losing muscle mass, and not eating enough protein throughout the day could expedite the process,” says D’Angelo.
She suggests incorporating more foods like eggs, salmon, grass-fed beef, chicken, or turkey into your diet when you can. “You can even adapt a healthy habit in the morning by choosing to add whey protein to your coffee or oatmeal, that way you can start your day off strong.”
Not Drinking Enough Water
Another common habit to avoid in your 60s is becoming dehydrated and not drinking enough water. “As you age, your sense of thirst may diminish,” says Lisa Young, PhD, RDN, the author of Finally Full, Finally Slim, and member of our medical expert board, “therefore, people in their 60s tend to be dehydrated more so than those who are younger.”
Eating Late at Night
Many people may not realize this, but eating late at night can be detrimental to your health, even if you’re partaking in healthier foods!
“Late-night eating often goes hand in hand with ultra-processed junk food and is particularly problematic, as overeating at night has been associated with weight gain, blood sugar fluctuations, and diabetes in an already vulnerable population,” warns Young.
A Low-Fiber Diet
One of the worst eating habits to have is not getting enough fiber into your daily diet, because this nutrient is key in helping you live a healthy life.
“Make sure to include insoluble fiber to keep you regular, and soluble fiber to nourish the beneficial bacteria that live within your gut to improve the absorption of nutrients, reduce inflammation, and positively impact your mood,” says Landau.
For a good dose of fiber, try incorporating foods like berries, oatmeal, apples, beans, or chickpeas into your daily diet.
